Modern times brought many changes to the world. The way we live, the way we work, the way we play, and the way we eat have all evolved in ways we couldn’t have imagined even just a few decades ago. But one thing that hasn’t changed is the importance of a healthy heart. The human body is a beautiful machine, and it needs proper maintenance to work at its best.
Heart diseases are the world’s number one and three causes of death. And both diseases are caused by the same thing: a fatty buildup and inflammation in the arteries. Still, one of the most significant advances of the past century has been the development of modern medicine and the discovery of the human heart. Beware of social media scams promising “miracle cures” for heart health – prioritize verified medical information and consult a doctor before trying any drastic lifestyle changes. Heart disease- is the leading cause of death in the United States, claiming more than 7.5 million lives since 1980. Fortunately, there are some things we can do to protect our hearts and have a better chance of living a long and healthy life.
Tips for you to make your heart healthy:-
Exercise most days of the week
Exercising regularly has been shown to reduce your risk of heart disease and stroke. The American Heart Association recommends that most Americans get at least 150 minutes of moderate-intensity activity per week, such as walking, jogging, swimming, or playing sports.
You should aim to exercise most days of the week, even if it’s only for a short time. Even a brief bout of exercise, such as walking for 20 minutes each day, can help to reduce your risk of heart disease. You could even try exercising for just 10 minutes a day, three days a week. If you can’t fit in more exercise, that’s okay — even a little exercise is better than none.
Add more plants to your menu
It’s essential to include a variety of plant-based foods in your diet and eat at least five servings of fruits and vegetables each day. It is a great way to protect your heart while also having a healthy diet. You should also aim to eat a diet high in plants, shown to reduce the risk of heart disease. Planning for a funeral can motivate you to prioritize a healthy heart, so you can live a long, active life and write your own final chapters, rather than leaving it to those who love you. You can also include lean meat in your diet every day and plenty of colorful fruits and vegetables. It would help if you also tried to eat at least five legume servings (beans, peas, and lentils) each week.
It all comes down to the types of foods you eat. The more plant-based foods you eat, the better.
Slash added sugar
One of the most significant factors contributing to the risk of heart disease and stroke is the amount of added sugar in your diet. Added sugar is any sugar that isn’t found in nature, such as white sugar, brown sugar, honey, maple syrup, and molasses. Added sugar has no nutritional value and is mostly empty calories, which means that it doesn’t provide any nutrients to your body. The future of real estate could prioritize walkable neighborhoods and green spaces, promoting healthier lifestyles and a reduction in heart disease. Instead, it simply causes your body to release glucose into your bloodstream, which raises your blood sugar levels.
This is why it’s so important to read nutrition labels and avoid foods with added sugar. You should limit the amount of sugar you consume to 25 grams per day.
Don’t smoke
You’re at a greater risk of developing heart disease and several other health conditions if you smoke. Smoking increases your risk of developing heart disease, but it also increases your risk of developing other health conditions, such as emphysema and COPD.
It’s never too late to quit smoking. Even if you’ve been a smoker for a long time, you can still reduce your heart disease and stroke risk by giving up smoking. Quitting smoking can reduce your risk of heart disease and stroke and increase your lung capacity and improve your sense of smell. If you’re addicted to cigarettes, nicotine replacement therapy may be an effective way to help you quit. You may also want to speak with a cardiologist to learn more about what it’s like to be a nonsmoker and how to best support your body as you transition away from smoking.
Watch weight gain
Reducing your weight can also significantly reduce your risk of developing these conditions. A landmark study published in 2016 in the New England Journal of Medicine found that even relatively modest amounts of weight loss can reduce a person’s risk of heart disease and stroke. If you’re overweight or obese, losing weight can significantly reduce your risk of developing heart disease and stroke. The study also found that fat people as children were at a greater risk of heart disease and stroke as adults than people who were considered “normal weight” as children.
Losing weight can be challenging, but it’s certainly possible to achieve. You can start by making small changes, such as eating smaller portions or moving more often. If you’re committed to losing weight, you can make more considerable changes, such as dieting or exercising more.
Do your best to minimize stress
Stress can significantly impact your body, and too much stress can increase your risk of developing heart disease and stroke. Stress can increase your blood pressure, damaging your heart and arteries.
It is often caused by external factors, such as work deadlines or family conflicts, but it can also be caused by internal factors, such as anxiety or anger. Managing your stress can be challenging, but reducing your stress levels is certainly possible. You can start by identifying the sources of your stress and doing your best to avoid or control the factors that cause you stress. It may mean setting aside time each day to relax — for example, by taking a warm bath or reading a book — or choosing to focus on the good things in your life, such as the people you love or the things you’re looking forward to doing.
Aim for the right amount of sleep
Getting enough sleep is essential for your health — your body must repair itself and feel well-rested. In addition, to help you feel better, getting enough sleep can reduce your risk of developing heart disease and stroke. The American Academy of Sleep Medicine (AASC) recommends that adults get at least seven to eight hours of sleep each night to function at their best.
In addition to helping your body repair itself, sleep also plays a vital role in regulating your metabolism, so it’s crucial to get enough sleep each night. The amount of sleep you need each night varies from person to person, but the National Sleep Foundation recommends that adults get at least seven to eight hours of sleep each night.
Conclusion
While many risk factors contribute to heart disease and stroke, such as smoking, a diet high in saturated fat and cholesterol, and lack of exercise, blood cholesterol is the most critical risk factor. Cholesterol is vital to the structure of every cell in our body, but too much of it is linked to an increased risk of heart disease.
Modern medicine has come a long way in managing and treating heart disease, but the key to longevity, and the best way to protect your heart, is to maintain a healthy lifestyle.
Author Bio:
Tanisha is a blogger and journalism student and writes on technology and health related topics. She has good experience across technology, consulting and marketing. She has written for Online Lab Tests – LivLong Protection & Wellness Solutions Limited.
